Changing Habits
CHANGING HABITS
As we age, the quality of our life is often determined by the quality of our habits.
We often believe that to develop good habits, we need to take immediate, large steps. However, we underestimate the power of small, consistent improvements, which add up over time like compounded interest. The same concept applies in the opposite direction—small "cheats" can accumulate and have a larger impact than we realize.
When deciding to make a change, it's easy to focus solely on the goal, rather than the process or systems that lead to it. It's important to concentrate on the person you want to become and make small changes that align with that vision. Every action you take is a vote for the person you wish to be.
A habit, when practiced frequently, becomes automatic and requires less conscious effort. Awareness is the first step in behavior change. Start by creating a habit scorecard—write down everything you do from the moment you wake up, and identify where you can introduce your new habit alongside an existing one. Plan for success by choosing moments when you’re most likely to succeed, and set up cues in your environment that will remind you of your new habit.
Consider the brain's reward system, which seeks instant gratification. Our ancestors had to hunt for food, and the brain learned to crave sweet, salty, and fatty foods, which triggered a surge of dopamine—the "feel-good" chemical. You can leverage this by making your new habit attractive. Pairing a habit with something enjoyable, like checking emails while getting a pedicure, can help reinforce your new behavior.
Many of our habits are influenced by the cultural groups we belong to. If you surround yourself with people who support the behavior you want to adopt, it becomes easier to follow suit. For example, if you're trying to become more active, joining a fitness-focused group within your church or community can help.
The more frequently we perform a habit, the more automatic it becomes. It’s human nature to follow the path of least resistance. Make good habits the easy choice, and make bad habits difficult. Habits act like ramps, leading you down a path toward your desired behavior. For example, using a meal delivery service or setting up automatic refills for vitamins can make healthy habits easier.
Start with the '2-minute rule': Begin your new habit for just two minutes. This helps you build momentum and creates a gateway for success. Each action is a "vote" towards forming a lasting habit.
Provide immediate satisfaction to reinforce the behavior. For instance, using mint-flavored toothpaste can make brushing your teeth more enjoyable, while buying a soap you love encourages regular handwashing.
Habit trackers, such as logs for food or exercise, are powerful tools. They provide visual cues, keep you motivated, and offer a sense of satisfaction as you check off your progress.
So, what new habit would you like to cultivate?
Reminder on my bathroom mirror to improve balance by standing on 1 foot whilst brushing my teeth daily! Whatever it takes…
